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Experienced Lifters: Analyze My Back. What exercises am I missing?
06-23-2013, 02:11 AM
Shrugs, military press, pull/chin ups, rows and dips - these are all exercises that target the back region. Maybe add dips and military press to your regime, so you're getting the pushing, as well as pulling muscles. As for the lower part, you probably just need work on tightening your abs/obliques and reducing your bf% slightly.
Only thing is, your muscles are slightly assymetrical (favouring the right side by the looks of it), perhaps try lowering whatever weight you're working with and making sure you're building both sides evenly as you work your way back up.
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Experienced Lifters: Analyze My Back. What exercises am I missing?
06-23-2013, 02:24 AM
Bent over rows with barbell, make sure you pull it right up to your chest.
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Experienced Lifters: Analyze My Back. What exercises am I missing?
06-23-2013, 12:01 PM
The Secret of Loaded Carries
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This shit will transform your physique. Definitely try these out if your gym has the proper equipment.
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Experienced Lifters: Analyze My Back. What exercises am I missing?
06-23-2013, 12:17 PM
When this thread is on the main page the title reads as follows: Experienced Lifters: Anal
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Experienced Lifters: Analyze My Back. What exercises am I missing?
06-23-2013, 01:37 PM
I think you just need some heavy rows (kroc rows are pretty great in the 20-30 rep range), dips, and chinups 3x weekly or more.
The physique generally indicates the training protocol and to be honest your back doesn't look bad compared to some of the weekend warriors I used to see in the gym around January/February.
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Experienced Lifters: Analyze My Back. What exercises am I missing?
06-23-2013, 03:09 PM
You need to do bent over rows to build up those muscles between the shoulder blades.
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Experienced Lifters: Analyze My Back. What exercises am I missing?
06-23-2013, 09:23 PM
Weighted Pull-ups. Heavy rack pulls. Try Bent over Rows with the EZ bar, it's less stress on the wrists and works better. Cleans and snatches are underrated, both are good for your upper back.
You can hit the back with lots of volume, only the legs can take more. Try increasing the rep range, you seem to have decent mass but could shoot for more definition. If you are strong enough, start doing one handed rows and pull-ups.
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Experienced Lifters: Analyze My Back. What exercises am I missing?
06-24-2013, 12:33 AM
While we're on the topic of back, can anyone recommend a decent alternative to lat pulldowns for lats?
I can't fucking stand 'em but they're the only exercise I know at the moment for that muscle group.
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Experienced Lifters: Analyze My Back. What exercises am I missing?
06-24-2013, 03:28 AM
Well from other bits, when I said lift to the waist, the further up your chest you go, the more your shoulders suplinate and your elbows extend out from your torso
If lifting to say your pecs, your elbows are out at 90 degrees. By then it's a deltoid row.
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Experienced Lifters: Analyze My Back. What exercises am I missing?
06-24-2013, 10:55 PM
DO WEIGHTED HYPER-EXTENSIONS AND DUMBBELL ROWS BECAUSE YOUR LOWER BACK NEEDS WORK.
IF YOU PHOTO-SHOPPED YR ASSCRACK OUT NEVERMIND. WEIGHTED PULLUPS AND LAT PULLDOWNS SHOULD BE SUFFICIENT FOR LATS. TRAPS JUST DO SOME MILITARY PRESS AND THEY SHOULD DEVELOP BY PROXY OF BENCHING. BACK LOOKS GOOD OTHER THAN THAN THAT THOUGH BOSS.
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Experienced Lifters: Analyze My Back. What exercises am I missing?
06-24-2013, 11:45 PM
you guys are all right about the dumb bell rows. dropped some weight and did some of those for the first time in the high-rep range for multiple sets (3x20) with 70's. definately felt a pump in a place I haven't felt in a long ass time (lower lats). forgot about these.
i don't know about weighted hyperextensions though. i never like these because they seem so unnatural. every other exercise i do mimicks some type of natural movement. hyperextension just doesn't seem right, it hurts, and i've been lifting enough to know bad from good pain.
anyways, i would think deadlift would help for lower back, it always hurts after a good deadlift day (this time good type of pain). apparently not though. is there anything else i can do besides hyperextensions?